Many recreational exercisers and athletes choose to tackle cardio and resistance exercise during the same training session or within hours of one another (also known as concurrent training). If this is you, you may be wondering, “Which should I do first?” And, “Will doing one before the other sabotage my progress?”
两个问题的答案是：这取决于您的目标。
重量之前有氧运动的案例
If you’re training for an endurance event or your goal is to simply boost cardiovascular endurance, get your run, ride or swim done before you hit the weights.
If you do strength training first, you’ll limit the amount of energy you have available for your cardio session, says Jacque Crockford, MS, an exercise physiologist for theAmerican Council on Exercise。Lifting weights can stress the body in ways that could potentially hinder endurance progress.
例如，a review在运动医学中表明，单个阻力训练可以改变运动员的步态，增加肌肉酸痛和耗尽糖原水平（我们的身体储存快速作用碳水化合物）几个小时。和research from ACE表明首先举重可以在有氧运动中增加每分钟的心率每分钟12次，这使得跑步或骑行感觉更加激烈，从而使您早日感到疲倦。
A CASE FOR WEIGHTS BEFORE CARDIO
Meanwhile, if your goal is to increase muscular strength and power, lift before doing any cardio.
“If you perform cardiovascular training first, you won’t have as much available energy during the second half [of your workout], which is where you’d want to see your performance increase,” Crockford says.
例如，一个study在《力量与条件研究杂志》中发现，当一群健康的男性在力量锻炼前表现有氧运动时，他们的肌肉力量会减少，感知劳累的增加，心率比对照组高出5.5％，而心率高出5.5％，特别是在HIIT锻炼之后。同样，另一个studyfound men who ran or cycled prior to lifting weights were able to complete fewer strength reps than those who did no cardio beforehand.
WHY NOT DO BOTH AT ONCE?
An effective and efficient way to squeeze both strength and cardio exercise into a single workout is to simply combine them — but only if your goal is weight loss. According to Crockford, utilizing both exercise modes within a single workout maximizes your energy expenditure (read: more calories burned), which is the ultimate goal when exercising for weight loss.
To understand why this method is best for increasing energy expenditure, think back to the ACE study mentioned above. If you recall, researchers found that lifting weights first can elevate your heart rate by up to 12 beats per minute during your cardio session. As a result of this elevated heart rate, an otherwise moderate-intensity run or ride feels more intense. Then, when you switch back to resistance training, your fatigued muscles have to work even harder to complete the set. And so on.
尝试超级设定的强度和有氧运动，例如在跑步机上间隔间隔的蹲坐。
训练多个目标
Unless you’re dead-set ononly改善心血管耐力，减轻体重或增加肌肉力量，在任何给定时间都有多个健身目标。例如，许多人想同时提高耐力，力量，脂肪损失，灵活性和力量。
If this is you, and you’re training 3–5 times per week, decide which goal you want to focus on before starting that day’s training session, Crockford says.
一个针对有多个目标的人进行的每周一次锻炼时间表可能看起来像这样：强度在星期一进行有氧运动，周三的减肥代谢课程以及周五以耐力为中心的锻炼。万博彩票下载安卓狗万体育买球
READ MORE >HIGH REPS OR LOW REPS FOR FAT LOSS?
SOME FINAL CONSIDERATIONS
Concurrent training can be intense, and if you do too much too much soon, you may experience muscle soreness post-workout that lasts longer than the typical 24–72 hours. If so, dial back the intensity of your next training session, and aim to increase your weekly workout volume by no more than 5–10%, Crockford says.
Finally, remember hydration, nutrition and sleep play a key role in the recovery process. If you’re excessively sore or feeling run-down following a workout, it could be that you didn’t get enough sleep, water and/or nutrients for adequate recovery. So, play detective and experiment until you find a regimen that works for you.
